3 Ways to Do a Hip Flexor Stretch on a Table (2024)

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Co-authored byEric Christensen, DPTand Jennifer Mueller, JD

Last Updated: May 5, 2021References

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   Find a sturdy table. The table you choose needs to be solid and capable of holding your body weight while you're laying on it. Make sure the legs are even so the table doesn't wobble, and that it won't slide if you move on it. You also can use a weight bench.^[2]

   • When choosing the correct height, keep in mind that the exercise will be easier if you can rest your feet firmly on the floor than it would be if your feet are dangling over the edge. The taller the table, the more challenging the stretch will be.
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   Lie flat on your back. Sit on one end of the top of the table and lie back. Make sure the table or bench you're using is long enough, and slide down until the edge of the table is behind your knees and your feet are hanging off the side.^[3]

   • You can make the exercise more challenging by moving closer to the edge of the table, so that less of your legs are supported. No matter how close to the edge you are, keep your thighs parallel to the floor and your knees at right angles.
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   Pull one knee toward your chest. Grasp one of your knees and pull it toward you, bending your leg as you do. Focus on keeping your other leg flat against the table. Only pull your leg as close to your chest as you can without pain or discomfort.^[4][5]

   • To deepen the stretch, imagine that you're pulling your knee toward the opposite shoulder.^[6]
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   Hold the stretch. You should feel a stretch in the upper thigh and hip of the leg resting on the table. Hold this stretch for a minute to a minute and a half. Breathe deeply and keep your hold steady rather than pulsing.^[7][8]

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   Switch legs and repeat. Lower your leg in a slow, controlled motion. After taking a few deep breaths, you're ready to do the same stretch with the other leg. Notice any differences between how the stretch feels on one leg versus the other.^[9][10]

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   Try the spiderman stretch. The spiderman stretch is done on the floor and really targets your hip flexors. Get in pushup position, then step your left leg forward, placing it just outside your left hand. Push your hips forward until you feel a stretch.^[11]

   • Hold the stretch for a few seconds, then step back and repeat on the right side. Do five repetitions on each side. You can hold the stretch for a minute or more and do fewer repetitions.
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   Stretch your hip flexors while lying down. Lie on your side on the floor, supporting your head with your bottom hand. Bend your top leg and use your top hand to grab your foot or ankle. Pull your foot towards your buttocks until you feel a stretch.^[12]

   • Hold the stretch for 20 to 30 seconds, then release your foot. Roll over and repeat the stretch on the other side.
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   Open your hips with the pigeon pose. Pigeon pose is one of the main poses yoga practitioners point to if you want to stretch your hip flexors. To get into this pose, start on the floor on all fours. Roll back onto your toes and lift your hips to the ceiling so that you're in the downward facing dog position.^[13][14]

   • Step or hop one foot forward into a lunge, then bend your knee and bring your foot across so that your shin is roughly parallel to your torso. Lower your hips toward the ground until you feel a stretch in the upper thigh of the leg extended behind you.
   • You can stay upright, or fold over your front leg. Hold the stretch for 5 to 10 deep breath cycles, then lift your hips toward the ceiling and walk your foot back into downward facing dog. Repeat the pose on the other side.
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   Use upward facing dog pose to stretch both hip flexors. Lie face down on the mat with your hands placed below the shoulders. Extend your arms and push your upper body away from the floor, lifting with your back muscles while pushing with your hands.^[15]

   • Roll your shoulders back, tucking your shoulder blades down your spine. This will open up your chest. Hold the pose for 5 to 10 deep breaths, then you can lower your torso or push your hips back upward into downward facing dog.
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   Move from upward facing dog to bow pose. From upward facing dog, it's fairly easy to move into bow pose and really give your hip flexors a stretch. Lower your torso down to the mat and move your hands from under your shoulders to reach down at your sides. Grab hold of your ankles and move your hands to the tops of your feet. Bend your legs at the knees as you press your feet into your hands.^[16]

   • Engage your core and balance on your hip points. Hold the stretch for 5 to 10 deep breaths, then slowly lower your body to the floor.
   • If your core isn't very strong or your hip flexors are tight, you can do a half bow. Just bend one leg at a time to get the stretch, leaving the other arm and leg on the floor for stability. If you do a half bow, make sure you do both sides.

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   Hold a kettle bell while you squat. The goblet squat hold strengthens and stretches your hips, hamstrings, and glutes. Since this isn't a dynamic stretch where you'll be moving around a lot with the weight, you can use a moderately heavy kettle bell.^[17]

   • Turn the kettle bell upside down, holding it in front of your chest by the bell rather than the handle. Lower into a deep squat with your elbows pressed just inside your knees.
   • You can use your elbows to press your knees outward, giving you a little more stretch.
   • Hold the position for a minute or so, breathing deeply.
2. 2

   Use the figure four stretch to open your hips. The figure 4 stretch is modified from yoga and externally rotates your hip to stretch and strengthen your hip joints and muscles. Find a box or table that is about at hip height for this stretch.^[18]

   • Place one leg on top of the box or table, bending your knee at 90 degrees. Stand up straight (not leaning over your leg) and engage your core. Try to keep your leg as flat on the box or table as possible.
   • Hold for a minute or so, breathing deeply, then switch and do the other leg.
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   Improve mobility with deep squat stands. Deep squat stands are a dynamic version of the same deep squat you used for the goblet squat holds. In addition to improving your mobility in your legs and hips, this exercise also provides your hips and hamstrings with a good stretch.^[19]

   • Engage your core as you go into a deep squat, keeping your chest upright and open. Grasp your toes, taking care that your knees remain above your ankles.
   • Extend your hips backward to stand, keeping your hands on your toes. Then lower into a deep squat again. Do 10 repetitions of this exercise.
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   Kneel to stretch the fronts of your thighs. Stretching the front of your thighs lengthens your hip flexors as well as the surrounding muscles. Use a folded blanket or towel under your knees to relieve pressure.^[20]

   • Step one foot forward in front of you so that your foot is flat on the floor and your knee is at a right angle. Your thigh should be parallel to the floor with your knee directly over your ankle.
   • Put your hands on your hips and push your hips forward until you feel a stretch in your back leg. Keep your back straight, and focus on pushing forward with your hips, not pulling forward from your knee. Hold the stretch for 15 to 30 seconds, breathing deeply, then repeat on the other side.
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   Strengthen your core and thighs with boat pose. To get into boat pose, sit on the floor and straighten out your legs in front of you. Extend your arms a little behind you, resting your palms on the floor behind your hips with fingers pointed forward.^[21]

   • Bend your knees and lift your legs in front of you. Straighten your knees if you can, although you also can keep them bent with your shins parallel to the floor.
   • Lift your arms and extend them on either side of your body. Be careful not to hunch your shoulders. Engage your core and make sure your weight is distributed evenly across your sit bones and your tail bone.
   • Hold the pose for 5 to 10 deep breaths, then release your body to the floor.

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